6 WEEKS TO GO

DEVELOP A FOUNDATION
This week is meant to start to develop the foundation that you will need to develop the correct
movement patterns.

NTC

APP WORKOUT

NRC

GET OUT HERE

KICK START

6 WEEK

NTC

APP WORKOUT

NRC

GET FOCUSED
FRESH HIT

BEAT BUSTER

THROWDOWN THURSDAY
TRAINING PROGRAM
How many mountain climbers can you do in
30 seconds with perfect form?

REGENERATION DAY

NTC

APP WORKOUT
YOGA READY

WEEK-BY-WEEK OVERVIEW
06 WEEKS TO GO

05 WEEKS TO GO

BUILD A FOUNDATION
-

DEVELOP CONSISTENCY
-

This week is meant to start to develop the foundation that you will need to develop the correct movement patterns.

This week is setting the right mindset, you should be

feeling like you are setting new habits and developing a cadence to your training week. Set yourself up
for success.

04 WEEKS TO GO

03 WEEKS TO GO

LEARN TO FOCUS
-

HIT YOUR PEAK

-

This week is about learning to focus and develop

consistency. Your throwdown will be challenging but
should push you to keep trainhing. You are halfway
to NTC Tour.

This week you should be hitting your peak. Feeling

ready to take on the next two weeks because you
have been consistent in your training.

02 WEEKS TO GO

01 WEEKS TO GO

MAINTAIN YOUR WORK

-

YOUR FINAL PUSH

-

This week is maintaining while pushing yourself.

This week is all about feeling like you are getting
ready physically and mentally for the NTC Tour. You
are in a groove of training and hitting your workouts
to take on whatever comes your way.

This is your final week until NTC Tour, you should

feel ready, excited to participate and compete at
Tour. You will be pushed but you are ready and
determined to have a good time and push yourself to
new heights.

06 WEEKS TO GO

BUILD A FOUNDATION
-

This week is meant to start to develop the foundation that you will need to develop the correct
movement patterns.

NTC

APP WORKOUT

NRC

APP WORKOUT

KICK START

GET OUT HERE

Learn the six foundational moves, powering your everyday movement, and ace every
NTC workout.

Before you begin, set your Nike+ Running App to

a Basic Run. Run for 5 minutes, then turn around
and run back. Seriously, thats it.

REGENERATION DAY

NTC

APP WORKOUT

5 min of foam rolling and go for a 15-20

minute walk or bike ride.

GET FOCUSED
FRESH HIT
A great introduction to high-intensity training with powerful, fast-paced movements.

THROWDOWN THURSDAY
How long can you hold a plank?

NTC

APP WORKOUT

NRC

APP WORKOUT

GET FOCUSED
YOGA READY WORKOUT

BEAT BUSTER
Start your playlist and get running. Run easy
when the song is slow, and then pick up the
pace when the song is fast. Let the beat guide
your pace. Singing along is optional. Check the
Nike+ Running App to see if you ran your fastest pace during the most up-beat songs.

Go with the flow and explore posture and

technique with this calm introduction
to yoga.

05 WEEKS TO GO

DEVELOP CONSISTENCY
-

This week is setting the right mindset, you should be feeling like you are setting new habits and
developing a cadence to your training week. Set yourself up for success.

NTC

APP WORKOUT

NRC

APP WORKOUT

GET FOCUSED
READY SET ZOOM

CRUISE CONTROL
Run for 8 minutes and turn around, taking the
same route to return to start. The second half
should be slightly faster, but no more than a
minute faster than you went out. Your goal is to
stay relaxed and maintain a comfortable pace
throughout the entire duration of your run.

Get a good sweat going with explosive movements to enhance speed and power.

REGENERATION DAY

NTC

APP WORKOUT

30 min of foam rolling and stretch, or if possible go to a local yoga class.

ZOOM IN 5+ CORE STRENGTH

Work up a sweat in no time with this leg and
core workout.

THROWDOWN THURSDAY
How many mountain climbers can you do in
30 seconds with perfect form?

NTC

APP WORKOUT

NRC

APP WORKOUT

DYNAMIC YOGA

MAP MAKER

Our Global Yoga Trainers 15 minutes to

balance and energize your entire body.

Running is an art. And today, youre the artist.

Your main goal is to go longer (or farther) than
ever before. Take your mind off the miles by
using the Nike+ Running App to design a
creative route, turning your first Long Run into
a masterpiece to share with friends.

04 WEEKS TO GO

LEARN TO FOCUS
-

This week is about learning to focus and develop consistency. Your throwdown will be challenging
but should push you to keep training. You are halfway to NTC Tour.

NTC

APP WORKOUT

NTC

APP WORKOUT

GET FOCUSED
QUICK HIT

TOTAL BODY WARMUP+

NTC ABS AND ARMS

Turn up the heat with multi-directional

movements to rev metabolism, create lean
muscle mass and improve core stability.

Dynamic warm-up to increase blood flow and

avoid injury.
Focus on upper-body strength in this fast
and focused workout.

REGENERATION DAY

NRC

APP WORKOUT

30 minutes of foam rolling and stretch, or if

possible a yoga class.

LEVEL UP
Run up a moderately sized hill/stairs/incline
as fast as you can, and then jog back down to
recover. Repeat 4 times. Try to find a stretch that
is at least 30 seconds long. A victory cheer (or
high-five from your running partner) after each
climb is not required, but is highly encouraged.

FREESTYLE

WORKOUT

NRC

APP WORKOUT
RECOVERY MISSION

We encourage you to try a new class locally

that will challenge you and get you outside
your comfort zone.

Set your Nike+ Running App to KM and go

for a 3-K distance run. Start off easy for
your first 1K, and then try to run each kilometer that follows faster than the last.

03 WEEKS TO GO

HIT YOUR PEAK

-

This week you should be hitting your peak. Feeling ready to take on the next two weeks because
you have been consistent in your training.

NTC

APP WORKOUT

NTC

APP WORKOUT

METABOLIC
KICK HIT

GET FOCUSED
BARRE STRENGTH

Fire up our routine and test your limits with

an intense calorie-burning interval workout.

Strengthen, lengthen and tone from floor to

barre with targeted moves to sculpt muscles
and improve alignment.

NRC

APP WORKOUT

REGENERATION DAY

30 min of foam rolling and stretch, or if

possible a yoga class.

RUN WILD
Run hard and fast for 1 minute. Then recover
(run easy or stand still and concentrate on
your breathingwhatever it takes for you to
be ready to rock it afterward) for 1 minute.
Repeat 5 times.

FREESTYLE

WORKOUT

NRC

APP WORKOUT
MILE MUNCHER

We encourage you to try a new class locally

that will challenge you and get you outside
your comfort zone such as a dance or
pilates class.

Find your farthest run in the Nike+ Running

App, and then set out to beat it. Whether
you go five more minutes or five more miles,
you should feel good. This isnt about speed;
its about outrunning your best self. Focus
on going the distance, and recover when you
need to.

02 WEEKS TO GO

MAINTAIN YOUR WORK

-

This week is maintaining while pushing yourself. This week is all about feeling like you are getting
ready physically and mentally for the NTC Tour. You are in a groove of training and hitting your
workouts to take on whatever comes your way.

NTC

APP WORKOUT

NTC

APP WORKOUT

CARDIO HUSTLE

SUMMER STRONG+
CORE STRENGTH

Improve reaction speed and build lean

muscle with power moves and stability work.

A complete body workout that focuses on core

and legs, to tone muscle and build balance.

NRC

APP WORKOUT

NTC

APP WORKOUT

TRACK ATTACK

REACH AND RECHARGE

Warm up with 2 easy laps on the track. Then

stretch. Run 200m at a hard, fast pace, followed
by a 200m recovery walk or jog. Repeat 6 times.
Cool down with 2 more relaxed, easy laps.

Rise, release and recharge with a power

building flow to develop strengthen and
improve flexibility.

FREESTYLE

WORKOUT

NTC

APP WORKOUT
YOGA READY

We encourage you to try a new class

locally that will challenge you and get you
outside your comfort zone such as a spin or
boxing class.

Go with the flow and explore posture and technique with this calm introduction to yoga.

01 WEEKS TO GO

YOUR FINAL PUSH

-

This is your final week until NTC Tour, you should feel ready, excited to participate and compete at
Tour. You will be pushed but you are ready and determined to have a good time and push yourself
to new heights.

NTC

APP WORKOUT

NTC

APP WORKOUT

READY SET ZOOM

CORE CONTROL

Get a good sweat going with explosive movements to enhance speed and power.

Quick, energetic core workout designed for

muscle definition and balance.

NRC

APP WORKOUT

NTC

APP WORKOUT

CRUISE CONTROL

GET FOCUSED RUNNERS STRENGTH

AND BALANCE AND CORE STABILITY

Run for 8 minutes and turn around, taking the

same route to return to start. The second half
should be slightly faster, but no more than a
minute faster than you went out. Your goal is to
stay relaxed and maintain a comfortable pace
throughout the entire duration of your run.

Prepare yourself with the right balance,

strength and stability to go the distance.

THROWDOWN THURSDAY
How many plank jacks can you do in 30 secs?

REST DAY

NTC
TOUR
DAY

SAMPLE PLAN BREAKDOWN

Your NTC Tour 6-week training program on one page.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

06

NTC WORKOUT

NRC WORKOUT

REGENERATION

NTC WORKOUT

NRC WORKOUT

NTC WORKOUT

REST

05

NTC WORKOUT

NRC WORKOUT

REGENERATION

NTC WORKOUT

NRC WORKOUT

NTC WORKOUT

REST

04

NTC WORKOUT

NTC WORKOUT

NRC WORKOUT

REGENERATION

FREESTYLE

NRC WORKOUT

REST

03

NTC WORKOUT

NTC WORKOUT

NRC WORKOUT

REGENERATION

FREESTYLE

NRC WORKOUT

REST

02

NTC WORKOUT

NTC WORKOUT

NRC WORKOUT

NTC WORKOUT

FREESTYLE

NTC WORKOUT

REST

01

NTC WORKOUT

NTC WORKOUT

NRC WORKOUT

NTC WORKOUT

REST

NTC
NTC
TOUR
TOUR
DAY
DAY

REST

RUN SMARTER.
TRAIN BETTER.

NI K E + R U N N IN G A PP

N + T C AP P

COME RUN
WITH US.

YOUR PERSONAL TRAINER.

DESIGNED BY NIKE.
POWERED BY FRIENDS.

Crush your training with the Nike+

Running App. Track your route,
distance, pace, time, calories and
get real-time audio feedback to
run better. Share photos, compare
progress and get in-run cheers
from friends to motivate you while
you chase your goals.

Recover better and get stronger

during your training with the
N+TC App. Choose from over 100
workouts by Nike Master Trainers
and top athletes, get motivation
from your crew, connect with the
NTC community and train better
together. Challenge yourself to earn
NikeFuel and N+TC Minutes that
are synced to your Nike+ profile.

You can download the N+TC App and the Nike+ Running App from the iTunes App Store for iPhone
and iPod Touch or from Google Play for Android phones.